Injuries in sports are unavoidable. Check out the tips from seasoned bodybuilders about injury and bodybuilding training. Injuries in sports are a necessary evil. They usually appear out of the blue and slow down progress. At best, you have to take a step or two back, and at worst, training becomes impossible. At the same time, trauma cannot occur on its own. For this, certain conditions must be created.
Perhaps the body did not have time to recover from previous exercises, you were not able to fully master the technique of the exercise, or you did not warm up well at the beginning of the training. There is almost always a risk of delayed injury, which is associated with incomplete recovery of muscle fibers. All tissue damage not completely eliminated is constantly accumulating and your muscles do not have time to recover well.
For this reason, the rice getting damaged can be quite high even with the correct technique and working with light weights. The body always talks about what state it is in, but not every athlete knows how or wants to listen to it. The signals sent by the body are most often painful sensations that occur at rest or during a warm-up. When you start doing work trips, they go away.
You should also talk about one more thing, which is very rarely remembered. Most athletes know that muscle fibers have a certain threshold of excitability. Simply put, when working with light weight, low-threshold fibers are activated. The greater the weight, the more actively high-threshold fibers enter into work.
This suggests that no matter how carefully you warm up, while working with large weights, fibers with a high threshold of excitability remain in an unheated state. As a result, it turns out that in order to warm up high-threshold fibers, it is necessary to warm up with a lot of weight, but before that they need to be prepared.
All this was said to ensure that there is always a risk of injury. No matter how good your warm-up or recovery is, you can get hurt. Only a few athletes with excellent genetics can avoid injury.
How to build a workout after injury?
If the injury is serious, you should see a doctor promptly. These injuries include rupture of a tendon or muscle. With such damage, tumors, hematomas may appear, or the muscle may lose its functionality and mobility. Doctors will be able to repair this damage, but you will have to forget about normal activities for a while. If the damage is minor, say, a muscle strain or tear, then you may well decide everything on your own. The main task of the athlete in this case will be not to aggravate the damage so that it does not become chronic. Today you will get acquainted with the advice of seasoned bodybuilders about injuries and training in bodybuilding, on the example of training back muscles with damage to the biceps.
Most often, with minor injuries, you will immediately feel sharp pain in the area of the injured muscle. If during an external examination you did not notice hematomas and tumors, you should still wait a couple of days to know more about the damage. In our example, we'll look at stretching the bicep. For obvious reasons, you will have to leave the muscle alone and not train it. At this point, you can calmly work on the muscles of the chest, legs or triceps, but work on the broadest muscles of the back will be very difficult. This is due to the fact that biceps are actively involved in all exercises for this muscle group.
With the right approach to training, you can not only train your lats, but also pump a biceps injury. To do this, you need to work on the block, in partial amplitude and use a pronated grip. Do the down pulldown first to maximize your lats.
Then you can use other types of rods, but you should always use a pronated grip and work only in a partial range of motion. Depending on the severity of the injury, after a week or two you will be able to use any grip when training your back muscles. Also at this time, you can start training and biceps. Start with a light weight and use a neutral grip. Also, do not fully straighten the elbow joints. Here are some basic tips you can use for minor injuries:
- Use the weight of the sports equipment so that you do not feel discomfort in the injured area.
- Determine the section of the range of motion in which you are comfortable working.
- Use a grip that does not cause discomfort.
- If you train several muscle groups, then it is better to work on the injured muscle at the very end of the session, when the muscles are well warmed up.
If you get damaged, then don't be discouraged. In sports, this is a familiar phenomenon. You just need to make sure that minor damage does not become chronic.
Learn about injury prevention during training in this video:
